From 1970-2010 I trained in gyms. Now I work out at home. 10 minutes of stretches (ba duan jin) when I get up in the morning. 15-20 minutes of isometrics (planks, etc) once a day. 15-60 minutes of standing meditation (zhan zhuang, also isometric) once or twice a day. 15 minutes of sitting meditation (also isometric) once a day. walk 1-3 miles most days. It works pretty well most days. Even though I am retired there is never enough time to do all the things I want to do in a day.
I hear ya Robert, time is the one thing there just never seems to be enough of, but it sure sounds like you're making the most of the time you've got. salute!
@@BluBlu111 You missed the 'etc' in '(planks,etc)'. I do 1-2 minutes of a plank. Used to also do pikes, wall sits, bridges but now just high plank daily, occasionally side plank or low plank. Mostly qi gong now - tai chi, zhan zhuang (aka standing meditation), ba duan jin for about an hour a day. Quality not quantity, especially when older (75 now)
Working with how humans evolved is always going to give the best results. Short daily activities was probably more normal in the past, chopping wood carrying water etc.The body adapts to whatever stress it is put under.Daily exercise makes more sense than long intense injury prone infrequent exercise.It's better to do something daily than in long bouts such as learning an instument.
I don't know exactly how many hours/day the average human would spend hunting/gathering and raising children,, but those wouldn't have been short activities but probably very long and low intensity. Many of them would have been fitter than the average person today just due to the fact they couldn't afford to live a sedentary lifestyle - if you tried, you wouldn't have survived very long. All in all we're really working against our natural conditioning these days.
That’s false. If you want to be an elite athlete you need more than chopping wood we have learned a lot more then your basic premise on how to improve provenance.
@@beyondt9001 Daily activities aren't going to make you an elite athlete.That's not the point; it's duration. Chopping wood requires hand eye coordination, weight lifting and cardio. for hours often. I can tell you've never chopped wood for 3+ hours straight, or carried gallons of water up hills. It's functional fitness and has never been shown to be a disadvantage. The point is humans evolved for general tasks not just riding a bike.If you only do one thing you will get good at it, maybe the best. if you want overall fitness; do multiple things. Lift weights go on runs...depends on your goals. Over training is also a thing mix it up.
@ there is no such thing as overall fitness. You will only get better at what you do. Of you want to chop wood that’s great for you. I want to lift heavy so I prefer to do that. Chopping wood will never allow you lift heavy.
@@thaneknight there is no such thing as "overall fitness." All training will only better at what you train for. Of you want to chop wood that’s great for you. I want to lift heavy, so I prefer to do that. Chopping wood will never allow you lift heavy. If you want to train for endurance great, others may want to train for doing feats of strength.
I ike this quote from your book - "Saying most people should adopt a fitness lifestyle to stay in shape is like saying that everyone needs to buy a high-end sports car to get aroundtown."
Thanks! It really puts my whole approach to fitness into perspective. Dedicating one's life to diet and exercise is certainly the best way to maximize results, which is important to those who need that, but it's simply not practical or even worth it for most people.
Intuitively I always thought about doing push ups trough the day in the free time, as a way to make the body always active and working instead of the modern chronic sedentarism. Never did because I thought I'd be more efficient separate an hour in the day and working out in full intensity. All of this make sense.
The IMPORTANT words here are : Intuitively ...and free time !! (Funny how this sounds EXACTLY what jacked prison inmates have plenty of .... ;-) ) I've had more compliment on my physique now that I ditched weights...and doing a Push/Pull ...25 minutes Bodyweight/Rings workout ....( and Micro-workout when I feel "lazy")...then when I was Bodybuilding in my twenties !! ( I'm 58 ) STOP the 1 hour workout !!! ...and have FUN training !!!
Pavel Tsatsouline teaches "greasing the groove" which is great for pushing through plateaus or just getting better at something like pullups by doing sub max reps throughout the day so you are giving yourself time to recover between sets, never going to fatigue, & getting a ton of volume in over the course of a day.
Dude, this exact plan allowed me to dig myself out of an early grave and eventually get off of opiates. I even applied the micro strategy with tapering opiates, I used 1/10th of my methadone dose whenever I started feeling withdrawal. Microdosing. Worked amazingly well.
yeah I am reducing my subs by 1/400th each day... 1 tablet is 400 mg... I bought a digital scale and i decrease it by 1mg each day... i never notice it at all.
This works guys especially if your goal is just to keep fit. I used to do push-ups , pull ups , dips , squats and skipping ropes . The whole circuit takes 15 minutes at most . But gaining serious muscle mass might involve better techniques and perhaps more discipline , diet etc.
I only do micro workouts during the week, and then have two longer workouts near to the end of the week. Its a recent switch. But i feel loads better, less tired, more energy.
Damn bro...just found you randomly on this topic...and one of THE BEST FITNESS VIDEOS I've come across because of how you hit so many angles that not many people ever discuss. Appreciate your work!
I agree, breaking up activity throughout the day feels right as opposed to going hard for an hour or so but sitting and being sedentary the rest of the day.
Love it, I do minimalist workout every other day but small 1 sets of exercises Everyday, like push ups, rows with chest expander, Squats etc. I can do these things between working or when cooking or something
It can be. GtG is like the high volume low intensity approach to micro workouts. However you can also have high intensity workouts that are quick and not spread out with long rest times.
Thank you! You explained everything very clearly. No mumbo-jumbo. I never have time for the gym and I'm also lazy af so it surely is a great news, kinda obvious thought that even a bit of exercise is better than nothing. Also I've come up with an idea of creating a stimulus in form of always wearing less clothes than necessary or/and lowering my room temperature at home. Then, every time I got cold I just do a few push ups, squats or whatever. Cold is good for longevity too anyway, so it's a double win!
Been snatching 3-5 minutes here and there throughout the day to do sets of dips, pushups and squats. I thought I was being a lazy fraud, but you made it alright. I have definitely put on a fair bit of muscle recently. Cheers!
This makes sense, farmers, brick layers, etc. build muscle based on doing their jobs over the course of a day and needing to increase their output over time, not by carrying hay or laying bricks really fast over short durations.
This explains why I struggled gaining even 1 lb of muscle until now! I saw the *Effort vs Consistency* and it blew my whole mind. Because of your strategy, I was able to get bigger and leaner then back then. I am going to continue applying this method! *Forever Grateful, Great Guru Matt.*
@@Hsa008 I call it Full Body Nucleus Overload w/ Grind Style Calisthenics. I do bodyweight rows ( I plan to do pull ups once I can pay for the gym again ), T Push ups combined with Hindu and Dive Bomber Pushups as one exercise For abs I do Starfish Crunches with Oblique twists on the ground Legs: I do Calve Raises (high contraction on the top of movement), Table Bridges for Hamstrings and Calves.( I plan to replace calve raises with bodyweight hamstring curls. ) For Quads I do Shrimp Squats. Lastly face (optional) and Neck (A MUST): I perform Neck curls using hands as the plate to apply force to train front and back of the neck. For face, I use Jawzrsize (yes it works theoretically).
Awesome Matt! I've been doing micro workouts for a while now and have been explaining to my trainees the benefits. Now they'll get to hear your take! Thanks so much bro and keep on rockin'!
True Dat. I've worked in big gyms for years and you learn a whole lot about the reality of fitness and physical change when you spend 10+ hours in a gym every day. The sad reality i that very few people ever make a very noticeable amount of progress, and that's even the few who don't quit after the first month or two. And yet, we see incredible physiques and people working out on social media and think "yea that's totally within reach". It's just like when people play the lottery. We only think it's possible due to the survivor bias we hear about the winners. Okay, now you've got me rambling. Good topic for the podcast next week :)
@@RedDeltaProject @broskyification Guess most of these people are training hard not smart. To truly make progress you have to learn to connect to your body and track your workouts, allowing you to push when needed and focus on your strengths and weaknesses with the correct balance.
@@gospaironija2762 He works (or has worked) in gyms. He was working in the gym for 10 hrs or so, not working out in the gym himself for 10 hrs. Red Delta project is no BS artist. This guy is very genuine.
mazing video!!! The stimulus is the key! Sometimes people think they don't progress with their training, however they don't think about what they are avoiding, that's what it is, move and stimulate the body, functional training! Greetings from Uruguay.
i was at 215lbs 2.5 years ago. i am now at 180 and am keeping it off with the workouts you are describing. i have a 3 larger workout routines that i do during the week depending on how my body feels. the rest of the time i do micro workouts throughout the day. i like use the micro workouts to try new exercises and or odd/different exercises (i like to explore old school exercises with focus on body weight) and i target lacking areas. also for the micro workout exercises i often do rehabilitive exercises as preventative exercises.
Dear Matt, glad to see a video from you again. You were one of the people I follow since 2016 when I started my calisthenics journey. This is actually fantastic only for the simple fact that I started a 150 days "challenge"doing 150 pull, 150 push, 150 legs, 150 abs every day. Ok, doesn't sound micro (takes maybe around 30 mins) but at least I am sure I am capable to do it and change it considering if I am more, or less energised wherever in the world I will be (these days, my room is my gym with the elastic band as a pull assistance). Keep up! Seriously, very happy to check on this video and your channel again.
Great to hear from ya again Antonio and I'm excited about your new workout routine. Keep me/ and the RDP community updated on your progress and the lessons you learn.
Very interesting. And everything in my gut says “that can’t be!” Tells me the current ideas about muscle and fitness are hard wired in pretty hard. But at the same time, I have been trying to consistently incorporate smaller workouts into my day. Like 5-10 rows every time I enter the kitchen
I know just what you mean Zach, I feel much the same way. one thing I've discovered is that these micro workouts can be a good gate way workout. Something simple and easy to start with. Today I started with one, but it blew into a much bigger workout on it's own. But if I didn't have time or energy then that would have been fine too.
This was such good video that I think we all need to take what you said to the bank. When you look at people who gain muscle and don't try they are usually working doing daily task and not stressing themselves out. They are look good, healthy and injury free.
This is great timing as I sit here aching quite nastily. Moved place and lost my pull up bar setup - started grinding out the gym like I used to (with the time it takes to get there I feel I gotta make it big). I'm gonna order an even better bar rig so I can pump out whenever I feel again!
Matt this is great and is a technique I have adopted, but hadn't given it much thought. I particularly use this when trying to improve tension or learn a new skill. Keep it coming!
I hate exercise, I can't stick at one workout for 30 minutes and I don't go back to it the next day. I prefer 2 or 3 15 minute workouts and I stay focused and will want to go back to it the next day. I get very bored quickly so I find short but often workouts way better for me
I’ve been working long days recently so I’ve been doing a full body circuit on Saturdays but for the rest of the week I’ve been doing one exercise each day: three sets, one minute rests between each set, I keep the reps the same for all three sets, and I try to set the reps so the first set is about 70-75% max effort and the last set is basically one or two reps shy of failure. Seems to be working for me so far.
Cool! I set up some acrobat rings in my living room, and I just go there and hang and do 1 or 2 pull ups whenever I'm bored. It helped tremendously at keeping my shoulders intact during my time working from home.
Thank you so much for the awesome video! Your content never fails to amaze me. But I am curious if this training strategy would apply to powerlifting workouts as well.
This sounds pretty interesting for a guy like me whose main focus isn't entirely bodybuilding. I have other things and sports that are important for me. I think of giving this a try, thanks for the video :)
I know what you mean. Long workouts are great when the gym is your primary source of physical activity, but for athletes and very active individuals, shorter and more focused workouts may be more practical .
@@RedDeltaProject Yes I agree, maybe I'll start with some short workouts consisting of pull ups and push ups additionally to my current 'normal' workouts. Let's see how it works for me and maybe I will reduce the amount of longer workouts per week. I don't want to stop completely doing them, because (when I have time) I actually like doing them and I think some movements, as the deadlift for example, are better suited for longer workouts with an adequate time for warming up etc.
Stoked you're enjoying the book Bob! one of my best for sure and I'll be going into more of the "smart" aspect f this in the next episode of the RDP podcast
I’ve begun experimenting with this idea asking the question: what are my goals, really? My current venture is the trap bar. I’m curious to see if it can replace squats and deadlifts for general health, as well as using it for rows. Squats and deadlifts are more technical and draining, but is all that really necessary to have balanced leg and lower back strength? If a trap bar can do 90% of that while saving time in the gym, it might be good enough.
@@PJ-hi1gz With the lock downs, I’ve been working from home, so my time constraints from commuting disappeared. Due to this, I decided to drop the trap bar in favor of doing both squats and deadlifts with a traditional bar. As for rows, I’ve mainly been focused on calisthenics movements lately. I still plan on using the trap bar for heavy rows later on, but for now, I’m having more fun with a mixture of barbell lifts and calisthenics.
OK sounds like you have some connection to the Springs-Do you actually go down the long way like you’re supposed to or do you take the stairs down? (I’ve done both but I felt guilty breaking the rules)
I really love the idea of MW's! I'm still not sure on how to approach the warmup on these sessions, though. I'm coming out of a double shoulder tendonitis and I'm afraid I could injure myself again by taking this idea "too lightly". Thanks in advance for your time!
best of luck in your recovery there Stehano, tendonitis is a real bear and hard to overcome so by all means take it easy. Although, i think the low-fatigue micro workouts that just get the blood flowing and refresh the body may be good for that. Getting some light blood flow to an injured area with tendonitis may help recovery.
Thanks for the links 👍. Also, much YES! It's a matter of building on to sustainable habits and staying consistent with being active and upping the stimulus(I think im understanding the meaning of it's use xD) I'm finding that going for those high effort type of workouts the majority of the time is setting the bar a little too high too early on to be sustainable. Taking a step back and working off of something more manageable seems to be a much better approach
You've got it very well understood there Seilber, and remember that being flexible is the key. it's not about going long or short, easy or hard, but rather matching the workout to your current circumstances.
This is interesting, I am actually doing the opposite at the moment. A bigger workout with lots of rest day's in between, current doing full body about twice a week but with life and work getting increasingly busy this style seems fitting!
Well done Joshua, keep on doing what you're doing if you're enjoying it and getting results with it. These micro workout certainly are not the only way to go, just another tool to use when needed.
Glad you like D S. I have a full playlist on Micro Workouts to help give you some ideas and get started as well on the channel. Plus I've since written a whole book on this approach as well: amzn.to/37YrzEi
Matt, since you're a martial artist, maybe you could do some micro workouts on incorporating your MA skills as a micro workout? As I work from home now, I have been thinking about practicing some MMA solo drills (sprawls, shots, footwork, shadow boxing etc) just as a fun way to get some activity throughout the day, in addition to the current calisthenics/isos/micro workouts.
Good idea Andre, it helps to think of MA training just like regular strength training. Each technique you have is an exercise, and you practice it for reps. So you can actually apply any MA drill or exercise with any of these micro workouts in the MW playlist. Circuits, Iso-dynamic etc. Just swap push-ups for side kicks, or ab work for jump kicks.
Lol micro machines But seriously, this has been key for me lately using micro workouts spread throughout the day. It's awesome because nothing can get in the way!
@Afro Samurai I might try your routine since I'm a beginner and love high volume training. I read and heard that high frequency is good since you will elevate your protein synthesis multiple times a day everyday and you will gain less fat.
Genius Brother. Been doing HIT style bodyweight for a while. Definitely been much more motivated to stick with exercise. Always dreaded the long form workouts. Can you show us some ways to program these micro workouts?
How does this work practically though? - Three 10 min workouts a day? (4, 5, 6 days per week?) - Lower intensity and volume so you can perform the day after? (sets/reps?) - Do you change clothes and shower 3 times daily? - Do you not need as much "external" weight training like this? (would a 25lb adjustable dumbbell, your own bodyweight, and manipulating TUT suffice?) Intrigued to learn more.
samsar0125 I've been doing these for a while, especially when I'm not very motivated. I find these work awesome with kettlebell circuits. I keep a couple at work and take a few minutes here and there to do a circuit. So 4-5 times a day I'm getting my HR near it's max.
Kettlebells,jumprope,some adjustable dumbells,ab roller,foam.roller,dip station,pullup bar,maybe adjustable bench,all u need to be in shape honestly..short intense workouts,basic stretching,progress with more heavy load as u getin more fit and its adjust nutrition to your goals,cut/gain and thats all philosophy u need
Great video. I wrote up a program similar to what you describe for a family member who is very short on time. He wants to get back in shape but can't make it to the gym so I put him on an upper lower split that takes less than 10 minutes a day at home with minimal equipment. It's not ideal but it's better than nothing!
Hey Matt what do you think about GTG regarding muscle building ? I do around the world calisthenic routine...last night I worked out for 2 1/2 hours...I completed 170 different pull up variations...170 parallel dips...300 pushups and 300 squats all with a weighted vest.I struggle with depression and anxiety so training really helps me,but I would love a happy medium rather then killing myself and feeling completely exhausted.Please could you offer me some advice with being able to train daily but a routine that I can manage or a routine that I could break down throughout the day.Lets say morning,afternoon and early evening.I am 45 years old now.Kind regards Matt.
Much thanks and appreciation Zach! I've been totally absorbing your emails during this whole Corona thing. Super thankful for everything you're putting out these days.
For me its hard too, after 12-18 hours of work. I try to workout before work, when I am still fresh. But after 12+ hours I normaly dont train longer than 30 minutes.
I'm all about stimulus, i never got into the crawl out of the gym on leg day hype. I'll admit I try not to think about it instead of focusing, especially when the muscle fatigue starts. Living in that moment is tough
I simply try to get 60 to 120 reps per week on every muscle group i want to train. In the winter for bulk 10/12 reps, in the summer 4/8 reps for strength. I spread these over the week, mostly focused on one muscle group per day. In the winter more isolation, in the summer more compound exercises. Those days i feel tired i do only like 30 reps but i still try to get them in. I agree, consistency is king imo.
This can work for everything: studying, music, health, martial arts, sex (lol), everything is better when you do less more frequently and focus on quality
Sure, because it is easier to tell yourself to concentrate for 10 minutes on a particular task than an hour and as you get used to it you can increase it! Both your body and your mind need rest in order to operate at maximum!
For me microworkours are great as I usually work 12 hour shifts, & can get my training in during downtime at work saving my time at home for my family, sleep, as well as BJJ & Muay Thai training. For me the great thing about this modality is regardless as sore as I am I can commit to even 10 minutes, & usually by the 2nd or 3rd round /set I'm feeling good heart is starting to pump, & now I want to get the 10-15 rounds in, & maybe more if Im.after that or even get 2, 3, or 4 sessions in over the course of my shift. I wohld rather train 7 days a week as I feel good after my training then only 3 sessions a week and often dealing with being to fatigued or sore to train the next day. Also in my line of work I need to leave gas in the tank & be ready to respond in case things go sideways.
so can this replace doing regular workouts by making workouts as practice or training per say? will this give u the same strength and muscle, and endurance gains?
Simple, I record the podcast as a video (As you saw here) and I also export the audio as an MP3 in the video editor that I upload to the podcast directories.
First time I see you, very interesting theory and perfectly explained, I been trainnig high volume for a long time but I don´t see a significant progress, maybe micro workouts are the key, looking forward to see some exercises and routines about it.
Welcome Alejando. I've got a ton of sample workouts coming out this week. Check out this new one I just posted for back & biceps training: th-cam.com/video/NR0D2yKLA4I/w-d-xo.html
Not surprising, GTG isn't about building muscle. If anything I would say the classic GTG format would be a good way to go about it to prevent muscle growth. while getting stronger.
I have done this for years but as a ADHD tool. A few minutes of pushups or anything like that tells your brain to produce a little bit of the same neurotransmitters Adderall and Prozac create.
Matt you show us how we over complicated our lives! Last summer I did 3 sets of max pullups every other day and I doubled my reps in just 2 weeks. You show me what if have been doing wrong de last 4 years. Working out instead of training. Could you go a little deeper in this topic? Because I really believe this is the reason I didn't get the results I want. Many thanks!
@@RedDeltaProject and in didn't took me much effort. Much less effort than I normally put in my 'no results' draining workouts. Time to change some things up. Thanks for your response.
Honestly, I expected some "here do this to blitz some stimulus, for example" moments, but I kept jumping forward in the vid. Way too much explanation of what and why, and no how to get this done. A missed opportunity. I think I do a version of this and am seeing results. I do arms and back one day and legs and abs the next... then a day off... repeat. 3 diff exercises max which are one full set (biceps/pullups/rows for example) then rest pause 3 times typically for each. Ring pushups, dumbell press, skull crushers. Done in 30 minutes. I also do some pullup, air squats, and lift kids (mostly bicep targeted) at work. This methods gets me to keep the habit at home since its over so quick and my evening continues. So far works great.
From 1970-2010 I trained in gyms. Now I work out at home. 10 minutes of stretches (ba duan jin) when I get up in the morning. 15-20 minutes of isometrics (planks, etc) once a day. 15-60 minutes of standing meditation (zhan zhuang, also isometric) once or twice a day. 15 minutes of sitting meditation (also isometric) once a day. walk 1-3 miles most days. It works pretty well most days. Even though I am retired there is never enough time to do all the things I want to do in a day.
I hear ya Robert, time is the one thing there just never seems to be enough of, but it sure sounds like you're making the most of the time you've got. salute!
15 20 minutes of planks....???? WOW 😳
@@BluBlu111 You missed the 'etc' in '(planks,etc)'. I do 1-2 minutes of a plank. Used to also do pikes, wall sits, bridges but now just high plank daily, occasionally side plank or low plank. Mostly qi gong now - tai chi, zhan zhuang (aka standing meditation), ba duan jin for about an hour a day. Quality not quantity, especially when older (75 now)
@@rpullman you have a lot of energy
@rpullman how long do you do zhan zhuang and which type?
Working with how humans evolved is always going to give the best results. Short daily activities was probably more normal in the past, chopping wood carrying water etc.The body adapts to whatever stress it is put under.Daily exercise makes more sense than long intense injury prone infrequent exercise.It's better to do something daily than in long bouts such as learning an instument.
I don't know exactly how many hours/day the average human would spend hunting/gathering and raising children,, but those wouldn't have been short activities but probably very long and low intensity. Many of them would have been fitter than the average person today just due to the fact they couldn't afford to live a sedentary lifestyle - if you tried, you wouldn't have survived very long. All in all we're really working against our natural conditioning these days.
That’s false. If you want to be an elite athlete you need more than chopping wood we have learned a lot more then your basic premise on how to improve provenance.
@@beyondt9001 Daily activities aren't going to make you an elite athlete.That's not the point; it's duration. Chopping wood requires hand eye coordination, weight lifting and cardio. for hours often. I can tell you've never chopped wood for 3+ hours straight, or carried gallons of water up hills. It's functional fitness and has never been shown to be a disadvantage. The point is humans evolved for general tasks not just riding a bike.If you only do one thing you will get good at it, maybe the best. if you want overall fitness; do multiple things. Lift weights go on runs...depends on your goals. Over training is also a thing mix it up.
@ there is no such thing as overall fitness. You will only get better at what you do. Of you want to chop wood that’s great for you. I want to lift heavy so I prefer to do that. Chopping wood will never allow you lift heavy.
@@thaneknight there is no such thing as "overall fitness." All training will only better at what you train for. Of you want to chop wood that’s great for you. I want to lift heavy, so I prefer to do that. Chopping wood will never allow you lift heavy. If you want to train for endurance great, others may want to train for doing feats of strength.
I ike this quote from your book - "Saying most people should adopt a fitness lifestyle to stay in shape is like saying that everyone needs to buy a high-end sports car to get aroundtown."
Thanks! It really puts my whole approach to fitness into perspective. Dedicating one's life to diet and exercise is certainly the best way to maximize results, which is important to those who need that, but it's simply not practical or even worth it for most people.
Intuitively I always thought about doing push ups trough the day in the free time, as a way to make the body always active and working instead of the modern chronic sedentarism. Never did because I thought I'd be more efficient separate an hour in the day and working out in full intensity.
All of this make sense.
The IMPORTANT words here are : Intuitively ...and free time !!
(Funny how this sounds EXACTLY what jacked prison inmates have plenty of .... ;-) )
I've had more compliment on my physique now that I ditched weights...and doing a Push/Pull ...25 minutes Bodyweight/Rings workout ....( and Micro-workout when I feel "lazy")...then when I was Bodybuilding in my twenties !! ( I'm 58 )
STOP the 1 hour workout !!!
...and have FUN training !!!
Pavel Tsatsouline teaches "greasing the groove" which is great for pushing through plateaus or just getting better at something like pullups by doing sub max reps throughout the day so you are giving yourself time to recover between sets, never going to fatigue, & getting a ton of volume in over the course of a day.
Dude, this exact plan allowed me to dig myself out of an early grave and eventually get off of opiates.
I even applied the micro strategy with tapering opiates, I used 1/10th of my methadone dose whenever I started feeling withdrawal. Microdosing. Worked amazingly well.
Outstanding! Big time respect and congrats on your recovery and growth. Very inspiring!
Great to hear that, don't stop.
That's incredible, man! I'm happy for you. 👍
Inspiring!! Keep on building strong and love!
yeah I am reducing my subs by 1/400th each day... 1 tablet is 400 mg... I bought a digital scale and i decrease it by 1mg each day... i never notice it at all.
This works guys especially if your goal is just to keep fit. I used to do push-ups , pull ups , dips , squats and skipping ropes . The whole circuit takes 15 minutes at most . But gaining serious muscle mass might involve better techniques and perhaps more discipline , diet etc.
15 mins everyday?
I only do micro workouts during the week, and then have two longer workouts near to the end of the week. Its a recent switch. But i feel loads better, less tired, more energy.
Damn bro...just found you randomly on this topic...and one of THE BEST FITNESS VIDEOS I've come across because of how you hit so many angles that not many people ever discuss. Appreciate your work!
What I like about you, in addition to your awesome physique,
is that you are as much a philosopher (perhaps more) as you
are a fitness expert.
A big truth Matt! My trainings doesn't last more than 25 minutes and I feel I'm progressing and getting stronger.
Bravo Federico! Glad to hear and keep up the great (and smart) work!
Thank you so much!! I can't even begin to describe how much my life changed (and not just training!) since I started watching your videos!
I'm very happy to read that Alexandeur, and I hope to continue the trend for this year and beyond.
This is great info. I've seen great results using micro workouts. It feels very natural to train this way.
I agree, breaking up activity throughout the day feels right as opposed to going hard for an hour or so but sitting and being sedentary the rest of the day.
I really appreciate your comparison of the terms (and intension) behind "working out" and "training".
This is an outstandingly well formulated and intelligent approach not only to improving fitness but improving in any area one seeks to improve in.
Definitely peaked my interest with this. Hope you dig even deeper into micro workouts in future videos
I will for sure, and since there's been a lot of interest I'm putting together ideas for a whole new book on micro workouts.
Love it, I do minimalist workout every other day but small 1 sets of exercises Everyday, like push ups, rows with chest expander, Squats etc. I can do these things between working or when cooking or something
Nothing like getting in a few workout "snacks" to keep the energy flowing throughout the day!
Sounds lik greasing the groove concept to me
It can be. GtG is like the high volume low intensity approach to micro workouts. However you can also have high intensity workouts that are quick and not spread out with long rest times.
exactly
I'm loving these micro workouts and where it's going!
Glad you like them, I'm looking forward to showing you some of my favorite examples over the next couple of weeks.
Great video, keep up the good work!
Thank you! You explained everything very clearly. No mumbo-jumbo. I never have time for the gym and I'm also lazy af so it surely is a great news, kinda obvious thought that even a bit of exercise is better than nothing. Also I've come up with an idea of creating a stimulus in form of always wearing less clothes than necessary or/and lowering my room temperature at home. Then, every time I got cold I just do a few push ups, squats or whatever. Cold is good for longevity too anyway, so it's a double win!
Thank you for sharing your experience with us Jakub Kempara.
Congrats on your progress thus far and keep up the good work!
Been snatching 3-5 minutes here and there throughout the day to do sets of dips, pushups and squats. I thought I was being a lazy fraud, but you made it alright. I have definitely put on a fair bit of muscle recently. Cheers!
Great work! I certainly wouldn't call what you're doing lazy by any stretch. you're working out all day long!
Nice one. Well impressed with this explaination.
Thank you Joe, rock on and stay strong 🙏👊
you're the best bro, thank you so much for this awesome share!
This makes sense, farmers, brick layers, etc. build muscle based on doing their jobs over the course of a day and needing to increase their output over time, not by carrying hay or laying bricks really fast over short durations.
Matt this is a breath of fresh air. Love all that you bring us. Can't wait to see where this goes.
I'm excited for this too. I'm even drafting ideas for a whole new book on this topic. Can't wait to share some new workout ideas with you
Micro workouts rule! Thanks for the great explanation as always. You rock, brother!
This explains why I struggled gaining even 1 lb of muscle until now! I saw the *Effort vs Consistency* and it blew my whole mind. Because of your strategy, I was able to get bigger and leaner then back then. I am going to continue applying this method! *Forever Grateful, Great Guru Matt.*
Can you share your workout
@@Hsa008 I call it Full Body Nucleus Overload w/ Grind Style Calisthenics. I do bodyweight rows ( I plan to do pull ups once I can pay for the gym again ),
T Push ups combined with Hindu and Dive Bomber Pushups as one exercise
For abs I do Starfish Crunches with Oblique twists on the ground
Legs: I do Calve Raises (high contraction on the top of movement), Table Bridges for Hamstrings and Calves.( I plan to replace calve raises with bodyweight hamstring curls. ) For Quads I do Shrimp Squats.
Lastly face (optional) and Neck (A MUST): I perform Neck curls using hands as the plate to apply force to train front and back of the neck. For face, I use Jawzrsize (yes it works theoretically).
@@jayjalloh3912 thanks bro
So proud of you Hamid, and I look forward to your further success in the near future.
👏🏾👏🏾👏🏾 This is a great message for my clients. Thank you. I will pass it along.
Appreciate the share Pele, stay tuned for sample workouts over the next week or two.
This is one of the best videos ever. I'm glad I found it.
Me too!
Thanks for watching and don't forget I have a whole playlist of Micro workout videos with new one's being added every week!
My core routine is mostly planks. I just switched to doing this first thing in the morning, Now saving time at the gym
Like this plan, very smart indeed
Pun intended? Lol
@@fitnessanywhereanytime5051 damn just seeing this comment - i have a different morning routine now
A goldmine of useful fitness information that so many need to listen to and if they do a apply it so many more will reach their fitness goals
Thank you Lee!
Fascinating stuff. Thank you.
It is indeed. I'm learning so much about this stuff since diving into the topic. It's certainly a deep rabbit hole that's easy to fall into
Awesome Matt! I've been doing micro workouts for a while now and have been explaining to my trainees the benefits. Now they'll get to hear your take! Thanks so much bro and keep on rockin'!
Fantastic Pau Kung, lead by example 💪👊⚡
Progressive Overload is the one principle I've taken for granted. Thank you very much for reminding it sir 🤝
Thank you Bala and thanks for watching :)
what do you mean you taken it for granted ?
I tried lifting heavier weights in the beginning instead of incremental improvements and hurt my joints. @@incorectulpolitic
This explains a lot. Dudes are in the gym killing themselves just to gain 1lb of muscle in a couple months, if they’re Lucky!
True Dat. I've worked in big gyms for years and you learn a whole lot about the reality of fitness and physical change when you spend 10+ hours in a gym every day. The sad reality i that very few people ever make a very noticeable amount of progress, and that's even the few who don't quit after the first month or two. And yet, we see incredible physiques and people working out on social media and think "yea that's totally within reach". It's just like when people play the lottery. We only think it's possible due to the survivor bias we hear about the winners.
Okay, now you've got me rambling. Good topic for the podcast next week :)
@@RedDeltaProject @broskyification Guess most of these people are training hard not smart. To truly make progress you have to learn to connect to your body and track your workouts, allowing you to push when needed and focus on your strengths and weaknesses with the correct balance.
@@RedDeltaProject You dont even need 1h to workout your muscles especialy if you are bodybuilder.Bullshit artist.Work never lies people do.
@@gospaironija2762 He works (or has worked) in gyms. He was working in the gym for 10 hrs or so, not working out in the gym himself for 10 hrs. Red Delta project is no BS artist. This guy is very genuine.
And the micro workouts help building more muscle? Or any tips how to do it quicker?
Wow that made a lot of sense matt! Very well explained!
Glad it was helpful!
mazing video!!! The stimulus is the key! Sometimes people think they don't progress with their training, however they don't think about what they are avoiding, that's what it is, move and stimulate the body, functional training! Greetings from Uruguay.
Great to hear from ya Joaquin and keep an eye out for my new Microworkout videos soon.
The Manitou incline is incredibly hard! I love it
i was at 215lbs 2.5 years ago. i am now at 180 and am keeping it off with the workouts you are describing. i have a 3 larger workout routines that i do during the week depending on how my body feels. the rest of the time i do micro workouts throughout the day. i like use the micro workouts to try new exercises and or odd/different exercises (i like to explore old school exercises with focus on body weight) and i target lacking areas. also for the micro workout exercises i often do rehabilitive exercises as preventative exercises.
Thank you for sharing your experience with us bs jeffrey.
Congrats on your progress thus far and keep up the good work!
Dear Matt, glad to see a video from you again. You were one of the people I follow since 2016 when I started my calisthenics journey. This is actually fantastic only for the simple fact that I started a 150 days "challenge"doing 150 pull, 150 push, 150 legs, 150 abs every day. Ok, doesn't sound micro (takes maybe around 30 mins) but at least I am sure I am capable to do it and change it considering if I am more, or less energised wherever in the world I will be (these days, my room is my gym with the elastic band as a pull assistance). Keep up! Seriously, very happy to check on this video and your channel again.
Great to hear from ya again Antonio and I'm excited about your new workout routine. Keep me/ and the RDP community updated on your progress and the lessons you learn.
@@RedDeltaProject Surely! Looking forward to watching more on this topic as well! Wishing you only the best and success Matt! 💪🏽
Very interesting. And everything in my gut says “that can’t be!” Tells me the current ideas about muscle and fitness are hard wired in pretty hard.
But at the same time, I have been trying to consistently incorporate smaller workouts into my day. Like 5-10 rows every time I enter the kitchen
I know just what you mean Zach, I feel much the same way. one thing I've discovered is that these micro workouts can be a good gate way workout. Something simple and easy to start with. Today I started with one, but it blew into a much bigger workout on it's own. But if I didn't have time or energy then that would have been fine too.
Always a pleasure watching your videos Matt, keep up the good work!
Thanks a ton! Will do!
This was such good video that I think we all need to take what you said to the bank. When you look at people who gain muscle and don't try they are usually working doing daily task and not stressing themselves out. They are look good, healthy and injury free.
Great points David, I've known plenty of guys like that and they make it all seem so natural and easy.
This is great timing as I sit here aching quite nastily. Moved place and lost my pull up bar setup - started grinding out the gym like I used to (with the time it takes to get there I feel I gotta make it big). I'm gonna order an even better bar rig so I can pump out whenever I feel again!
Moving is always a bit disruptive to a workout plan, best of luck in finding your groove again.
Matt this is great and is a technique I have adopted, but hadn't given it much thought. I particularly use this when trying to improve tension or learn a new skill. Keep it coming!
Fantastic! Lots of great examples coming up soon!
I hate exercise, I can't stick at one workout for 30 minutes and I don't go back to it the next day. I prefer 2 or 3 15 minute workouts and I stay focused and will want to go back to it the next day. I get very bored quickly so I find short but often workouts way better for me
you are well spoken.
I’ve been working long days recently so I’ve been doing a full body circuit on Saturdays but for the rest of the week I’ve been doing one exercise each day: three sets, one minute rests between each set, I keep the reps the same for all three sets, and I try to set the reps so the first set is about 70-75% max effort and the last set is basically one or two reps shy of failure. Seems to be working for me so far.
I really like this approach, I used something similar years ago and it worked pretty darn well for me too.
Interesting....is it an alternate push/pull type of thing? (Push one day, pull the next, etc.)?
Love this idea! It's also much healthier, less risk of injury
All about the central nervous system and the mind-muscle connection then.
Cool! I set up some acrobat rings in my living room, and I just go there and hang and do 1 or 2 pull ups whenever I'm bored. It helped tremendously at keeping my shoulders intact during my time working from home.
Thank you so much for the awesome video! Your content never fails to amaze me. But I am curious if this training strategy would apply to powerlifting workouts as well.
I think i found this at exactly the right time. Thank you.
I hope some micro workout routines videos are coming.
This sounds pretty interesting for a guy like me whose main focus isn't entirely bodybuilding. I have other things and sports that are important for me. I think of giving this a try, thanks for the video :)
I know what you mean. Long workouts are great when the gym is your primary source of physical activity, but for athletes and very active individuals, shorter and more focused workouts may be more practical .
@@RedDeltaProject Yes I agree, maybe I'll start with some short workouts consisting of pull ups and push ups additionally to my current 'normal' workouts. Let's see how it works for me and maybe I will reduce the amount of longer workouts per week. I don't want to stop completely doing them, because (when I have time) I actually like doing them and I think some movements, as the deadlift for example, are better suited for longer workouts with an adequate time for warming up etc.
@@tobiasschneider8075 How's it going so far?
Very well said 👏🏿 👏🏿 👏🏿
Touche my friend! Still reading your book Smart Bodyweight training and this book is what I've been looking for. Thank you!
Stoked you're enjoying the book Bob! one of my best for sure and I'll be going into more of the "smart" aspect f this in the next episode of the RDP podcast
I’ve begun experimenting with this idea asking the question: what are my goals, really? My current venture is the trap bar. I’m curious to see if it can replace squats and deadlifts for general health, as well as using it for rows. Squats and deadlifts are more technical and draining, but is all that really necessary to have balanced leg and lower back strength? If a trap bar can do 90% of that while saving time in the gym, it might be good enough.
How has your experiment being going?
@@PJ-hi1gz With the lock downs, I’ve been working from home, so my time constraints from commuting disappeared. Due to this, I decided to drop the trap bar in favor of doing both squats and deadlifts with a traditional bar. As for rows, I’ve mainly been focused on calisthenics movements lately. I still plan on using the trap bar for heavy rows later on, but for now, I’m having more fun with a mixture of barbell lifts and calisthenics.
@@obits3 Fair enough, thanks for replying. You left me thinking on the efficiency of trap bar only workouts.
OK sounds like you have some connection to the Springs-Do you actually go down the long way like you’re supposed to or do you take the stairs down? (I’ve done both but I felt guilty breaking the rules)
I really love the idea of MW's! I'm still not sure on how to approach the warmup on these sessions, though. I'm coming out of a double shoulder tendonitis and I'm afraid I could injure myself again by taking this idea "too lightly". Thanks in advance for your time!
best of luck in your recovery there Stehano, tendonitis is a real bear and hard to overcome so by all means take it easy. Although, i think the low-fatigue micro workouts that just get the blood flowing and refresh the body may be good for that. Getting some light blood flow to an injured area with tendonitis may help recovery.
This will be amazing for people who are trying to be consistent with their training good luck my friends keep making gains
Thank you, my friend.
And to you too Jr Cali!
THIS MAKES SENSE!!!
Words of wisdom, as usual.
Thanks Remiphilim!
Thanks for the links 👍. Also, much YES!
It's a matter of building on to sustainable habits and staying consistent with being active and upping the stimulus(I think im understanding the meaning of it's use xD)
I'm finding that going for those high effort type of workouts the majority of the time is setting the bar a little too high too early on to be sustainable.
Taking a step back and working off of something more manageable seems to be a much better approach
You've got it very well understood there Seilber, and remember that being flexible is the key. it's not about going long or short, easy or hard, but rather matching the workout to your current circumstances.
Excellent Video!
Thank you very much!
This is interesting, I am actually doing the opposite at the moment. A bigger workout with lots of rest day's in between, current doing full body about twice a week but with life and work getting increasingly busy this style seems fitting!
Well done Joshua, keep on doing what you're doing if you're enjoying it and getting results with it. These micro workout certainly are not the only way to go, just another tool to use when needed.
This is absolutely fantastic
Glad you like D S.
I have a full playlist on Micro Workouts to help give you some ideas and get started as well on the channel.
Plus I've since written a whole book on this approach as well: amzn.to/37YrzEi
Matt, since you're a martial artist, maybe you could do some micro workouts on incorporating your MA skills as a micro workout? As I work from home now, I have been thinking about practicing some MMA solo drills (sprawls, shots, footwork, shadow boxing etc) just as a fun way to get some activity throughout the day, in addition to the current calisthenics/isos/micro workouts.
Good idea Andre,
it helps to think of MA training just like regular strength training. Each technique you have is an exercise, and you practice it for reps. So you can actually apply any MA drill or exercise with any of these micro workouts in the MW playlist. Circuits, Iso-dynamic etc. Just swap push-ups for side kicks, or ab work for jump kicks.
Lol micro machines
But seriously, this has been key for me lately using micro workouts spread throughout the day. It's awesome because nothing can get in the way!
Stoked you got the reference Collin, I do the same thing myself.
I am training like that more than 25 years ;-)
@Afro Samurai I might try your routine since I'm a beginner and love high volume training. I read and heard that high frequency is good since you will elevate your protein synthesis multiple times a day everyday and you will gain less fat.
Genius Brother. Been doing HIT style bodyweight for a while. Definitely been much more motivated to stick with exercise. Always dreaded the long form workouts. Can you show us some ways to program these micro workouts?
You bet, I'll be giving you some examples and various micro workouts for various goals in the next week or so
@@RedDeltaProject thanks Brother
How does this work practically though?
- Three 10 min workouts a day? (4, 5, 6 days per week?)
- Lower intensity and volume so you can perform the day after? (sets/reps?)
- Do you change clothes and shower 3 times daily?
- Do you not need as much "external" weight training like this? (would a 25lb adjustable dumbbell, your own bodyweight, and manipulating TUT suffice?)
Intrigued to learn more.
@David LR Hopefully RedDelta gets back to us with more specifics
samsar0125 I've been doing these for a while, especially when I'm not very motivated. I find these work awesome with kettlebell circuits. I keep a couple at work and take a few minutes here and there to do a circuit. So 4-5 times a day I'm getting my HR near it's max.
I moved 2 minutes away from work. Now that I'm not commuting 3-4 hours a day to and from work. I have more time to do hobbies and exercise.
Kettlebells,jumprope,some adjustable dumbells,ab roller,foam.roller,dip station,pullup bar,maybe adjustable bench,all u need to be in shape honestly..short intense workouts,basic stretching,progress with more heavy load as u getin more fit and its adjust nutrition to your goals,cut/gain and thats all philosophy u need
I would even cut it down by more than that too.
Great video. I wrote up a program similar to what you describe for a family member who is very short on time. He wants to get back in shape but can't make it to the gym so I put him on an upper lower split that takes less than 10 minutes a day at home with minimal equipment. It's not ideal but it's better than nothing!
Well done Rich, and if they use it then I would say it is ideal compared to doing nothing at all
Great video and advice. Combine loads of micro workouts with intermittent fasting - beast mode. 🙏🏾💪🥊
i've used this concept whenever i've had a physically demanding job that left me too tired to do more.
Hey Matt what do you think about GTG regarding muscle building ? I do around the world calisthenic routine...last night I worked out for 2 1/2 hours...I completed 170 different pull up variations...170 parallel dips...300 pushups and 300 squats all with a weighted vest.I struggle with depression and anxiety so training really helps me,but I would love a happy medium rather then killing myself and feeling completely exhausted.Please could you offer me some advice with being able to train daily but a routine that I can manage or a routine that I could break down throughout the day.Lets say morning,afternoon and early evening.I am 45 years old now.Kind regards Matt.
Whot do you think of David Goggins training
Matt, GREAT stuff as always, my friend!
Much thanks and appreciation Zach!
I've been totally absorbing your emails during this whole Corona thing. Super thankful for everything you're putting out these days.
@@RedDeltaProject My Brother!!!
7:00 pure Gold!!!
This is why I have a weight vest on handy. I have several. I weight train 4-5 times a week 30 minutes at a gym.
Your all video are great
I have a question please reply is masturbation affects muscle building
This is something I will try when working a 12 hour shift and then feel too lazy to do exercise after work. A 10 min blast will be doable
Same as me, super set is the only way to do it for those with short time
@hiphophead555 I work 24 hours twice a week. Would love a blueprint.
Check out Johnny Grube.
@hiphophead555 Awesome! How did you come up with this? Great job!
For me its hard too, after 12-18 hours of work. I try to workout before work, when I am still fresh.
But after 12+ hours I normaly dont train longer than 30 minutes.
I'm all about stimulus, i never got into the crawl out of the gym on leg day hype. I'll admit I try not to think about it instead of focusing, especially when the muscle fatigue starts. Living in that moment is tough
You're smarter than I for realizing that early on Trini, I'm just now getting to know that idea and am doing my best to really understand it.
enlightening new perspective thanks
You're welcome Dario, just wait until I show you some of my favorite micro-workouts over the next couple of weeks.
Excellent content
I simply try to get 60 to 120 reps per week on every muscle group i want to train. In the winter for bulk 10/12 reps, in the summer 4/8 reps for strength. I spread these over the week, mostly focused on one muscle group per day. In the winter more isolation, in the summer more compound exercises. Those days i feel tired i do only like 30 reps but i still try to get them in.
I agree, consistency is king imo.
This can work for everything: studying, music, health, martial arts, sex (lol), everything is better when you do less more frequently and focus on quality
An excellent point. Little and often makes much
Sure, because it is easier to tell yourself to concentrate for 10 minutes on a particular task than an hour and as you get used to it you can increase it! Both your body and your mind need rest in order to operate at maximum!
@@andrewrich6905 although i gotta say, been feeling really unmotivated this past week to do anything. I wanr my life back
For me microworkours are great as I usually work 12 hour shifts, & can get my training in during downtime at work saving my time at home for my family, sleep, as well as BJJ & Muay Thai training.
For me the great thing about this modality is regardless as sore as I am I can commit to even 10 minutes, & usually by the 2nd or 3rd round /set I'm feeling good heart is starting to pump, & now I want to get the 10-15 rounds in, & maybe more if Im.after that or even get 2, 3, or 4 sessions in over the course of my shift. I wohld rather train 7 days a week as I feel good after my training then only 3 sessions a week and often dealing with being to fatigued or sore to train the next day. Also in my line of work I need to leave gas in the tank & be ready to respond in case things go sideways.
so can this replace doing regular workouts by making workouts as practice or training per say? will this give u the same strength and muscle, and endurance gains?
Strengh and muscle maybe more but endurance ? Not so sure about it
A great question for a new video.
the short answer is yes, no and maybe so as it all depends on the get-up 'n go.
How do you cross post your youtube videos as a podcast?
Simple, I record the podcast as a video (As you saw here) and I also export the audio as an MP3 in the video editor that I upload to the podcast directories.
RedDeltaProject thanks :)
First time I see you, very interesting theory and perfectly explained, I been trainnig high volume for a long time but I don´t see a significant progress, maybe micro workouts are the key, looking forward to see some exercises and routines about it.
Welcome Alejando. I've got a ton of sample workouts coming out this week. Check out this new one I just posted for back & biceps training:
th-cam.com/video/NR0D2yKLA4I/w-d-xo.html
Question: Could you make quick guide on. How a beginner can start doing micro workout. First time seeing your video. Glad I have found you.
Micro workouts are perfect for anyone starting out. give this one a shot as a good place to start:
th-cam.com/video/Yil3wOjes18/w-d-xo.html
I didn't gains much from grease the groove kind of exercise but when I do it in 1 session (usually takes 1 hour 30 minute) I makes a better gains.
Not surprising, GTG isn't about building muscle. If anything I would say the classic GTG format would be a good way to go about it to prevent muscle growth. while getting stronger.
I have done this for years but as a ADHD tool.
A few minutes of pushups or anything like that tells your brain to produce a little bit of the same neurotransmitters Adderall and Prozac create.
Excellent!!
Do you think it's better to break up overcoming isometric workout and do them separately from full range lifting or using them together?
I always had better results when doing mini workouts everyday than full beast 1-2 hour sessions three days a week...time to go back to that
Matt you show us how we over complicated our lives! Last summer I did 3 sets of max pullups every other day and I doubled my reps in just 2 weeks. You show me what if have been doing wrong de last 4 years. Working out instead of training. Could you go a little deeper in this topic? Because I really believe this is the reason I didn't get the results I want. Many thanks!
Hard to argue with results like that, doubling reps in 2 weeks is pure bad-ass! I will do some more research and make some more vids for ya.
@@RedDeltaProject and in didn't took me much effort. Much less effort than I normally put in my 'no results' draining workouts. Time to change some things up. Thanks for your response.
Honestly, I expected some "here do this to blitz some stimulus, for example" moments, but I kept jumping forward in the vid. Way too much explanation of what and why, and no how to get this done. A missed opportunity.
I think I do a version of this and am seeing results. I do arms and back one day and legs and abs the next... then a day off... repeat. 3 diff exercises max which are one full set (biceps/pullups/rows for example) then rest pause 3 times typically for each. Ring pushups, dumbell press, skull crushers. Done in 30 minutes. I also do some pullup, air squats, and lift kids (mostly bicep targeted) at work.
This methods gets me to keep the habit at home since its over so quick and my evening continues. So far works great.
Hey Matt great info. Could you please make a video with a microworkout routine?
Sure thing, I've got a bunch of them all planned out and will be coming out with them for the next week or so.